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I’m working my butt off. I go to the gym after work and get home late. How can I eat healthy when I have so little time to cook? Sam C.

Healthy Cooking for Busy Lifestyles | Truffle Cooking Community and Food BlogPeople don’t eat healthfully by accident. If you’re a busy student or professional and you want a healthy diet, you can get there by using the same skills that make you successful in your work: time management and organization. Start by putting this Trufflehead trio on your to-do list:

Rethink Snacks
Do Breakfast
Make Meals Count

 

Rethink Snacks

Snacks are now a “full eating event” that account for more than 25% of Americans’ calories. If yours are healthy, you’re 25% of the way to a healthy diet. It takes no more time to eat a protein bar or a low-fat yogurt than a bag of chips and a sugary drink. It’s all about choosing right and making the most of the time you have.

Try to multi-task. While you’re doing your laundry, prepare a week’s worth of healthy snacks. Great Trufflehead options include: Chocolate Oatmeal Breakfast Cookies, Oatmeal Spice Breakfast Cookies, Lemon Poppy Snack Cake, Maple Walnut Brown Rice and Yogurt “Pudding”Individual Crust-less Spinach Quiches, and Chocolate Peanut Butter Protein Bars.

Shop smart. Stock up on low-sugar low-fat yogurt, low-fat cheese and fruit, cut vegetables, and nuts. Nuts are high in calories, but they contain healthy fats, fiber, and some protein. A handful can keep the hunger demons at bay and prevent you from over-eating at dinner. If you’re brown-bagging lunch (better for your body, your wallet, and the planet), make a sandwich and a half with some sort of lean protein on whole grain bread. That extra half will make a perfect snack in the late afternoon when your energy dips. Use one of those frozen gel packs to keep it cool.

 

Do Breakfast

If you skip breakfast, your body goes into starvation mode and your metabolism slows down to conserve energy—which affects both physical and mental performance. By 10 a.m., you’re so hungry that you’ll eat whatever junk comes within range, or you’ll wait until lunch and over-eat to make up for your down-energy state and calories depletion.

Among Trufflehead’s morning-greeters, you’ll find egg dishes (omelets and scrambles), muffins, pancakes, breakfast sandwiches, oatmeal, and smoothies.** Most can be made in 30 minutes or less—some in as little as 90 seconds. To keep you in synch until lunch, almost all contain protein—even the pancakes. Protein is key, and lean protein is best: egg whites, protein powder, tofu, cottage cheese, low-fat yogurt (Greek or regular) are good. Get up 5 to 30 minutes early and eat breakfast.  You’ll actually feel less tired, not more.

Now you’re 50% of the way there.

 

Make Meals Count

Check out Trufflehead’s “30 minutes or less” category. It was made for time-pressed cooks. The 137 recipes in it will give you all the components of a healthy diet: lean proteins, good-for-you-fats, whole grains, beans, fruits, and veggies.

When it comes to the real work of feeding yourself, use a divide-and-conquer strategy. If you have roommates, split the shopping, prepping, cooking, and cleaning. (The shopper can rely on Trufflehead’s Priority Organics labeling to make the best organic choices within your budget.)

If you live alone, you can shop and prep one day and cook the next. For example, let’s say you want to make one of our Doppelgänger* recipes, Turkey Chili (Not-so-Simple). Here are 2 different ways you can divide the work:

Day 1: Shop. Chop onion and bell pepper and mince garlic. Refrigerate overnight in small plastic containers or bowls covered with plastic wrap.
Day 2: Make chili.

OR

Day 1: Shop.
Day 2: (Morning) Chop onion and bell pepper and mince garlic. (Evening) Make chili.

You can also employ Trufflehead’s make-ahead tips in a variation of the same strategy. Take one of our vegetarian entrees, Spaghetti Squash and Kale Gratin.

Day 1: Shop.
Day 2: Microwave squash and scrape out of shell.
Day 3: Make gratin.

 

Conclusion

If you rethink your snacks, do breakfast, and make your meals count, you can eat healthfully even if your schedule’s crammed. With your time management and organizational skills, Trufflehead can take you 100% of the way.

 

 

*Trufflehead’s Doppelgängers are twin recipes. They come in “Simple” and “Not-so-Simple” versions so that new cooks can start slow and grow as they master techniques and become familiar with ingredients. The Doppelgängers in Trufflehead v1.0 include: Almond Crusted Tilapia (Simple) and (Not-so-Simple), Mesquite Lime Chicken (Simple) and (Not-so-Simple), Turkey Chili (Simple) and (Not-so-Simple), Meatballs Marinara (Simple) and (Not-so-Simple), and Teriyaki Salmon with Seaweed Salad (Simple) and (Not-so-Simple). More in Trufflehead v1.1. Stay tuned…

 

**Trufflehead breakfasts

Eggs: Eggplant and Feta Omelet; Garden Omelet; Greens, Eggs, and Ham; Popeye Omelet; Scrambled Eggs with Peppers and Swiss; Smoked Salmon Scramble; Tomato, Basil, and Sausage Scramble

Muffins: Carrot Apple Honey Muffins, Chocolate Chippers, High Protein Banana Walnut Muffins, High Protein Vanilla Pecan Crunch Muffins, Pumpkin Spice Muffins

Pancakes: Apple Cinnamon Pancakes, Banana Chocolate Chip Pancakes, Blueberry Pancakes

Breakfast Sandwiches: Breakfast Burrito; Egg, Ham, and Cheese Sandwich, Toasty Breakfast Pita

Oatmeal: Banana Oatmeal, Sleepover Oats with Apples and Dried Cranberries, Sleepover Oats with Apples and Molasses, Sleepover Oats with Pumpkin and Raisins, Sleepover Oats with Spiced Pears

Smoothies: Blueberry-Raspberry Smoothie, Chocolate Cherry Smoothie

Miscellaneous: Breakfast Fried Rice, Blueberry Walnut Spoon Bread, Cherry Berry Bread, Cranberry Oat Scones, Crust-less Ham and Asparagus Quiche, French Toast, Lemon Poppy Snack Cake, Mixed Berry Crumble, Maple Walnut Brown Rice and Yogurt “Pudding”, Tibetan Flatbread

 

1 comment Add a comment

  1. Susan Levy

    I love your concept of simple and not so simple for the time stressed cook. I’m looking forward to exploring your site and hope we can link with each other at wellfedheart.com. Susan Levy, Publisher


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